- Distribute your calories throughout the day. Eat a larger breakfast and lunch, and a smaller dinner.
- Add some bran or extra fiber to your diet. Fiber slows the rise in blood glucose and therefore helps to extend the energy of the meal or snack.
- Combine a carbohydrate with a protein for your snacks. A piece of fruit (carbohydrate) will provide you with energy for only 1-2 hours. If you combine the piece of fruit with a piece of cheese (protein) you may stay satisfied for 3-4 hours – and you are less likely to snack on something less nutritious!
- Drink 1500-2000ml of water each day. Research shows that people who drink two cups of water before meals lose more weight.
-Cinthia Scott, RD, LD, CNSC
